Workout Routine

Free

KN&S Anabolic Mid Rep

by Ktoddm6

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Rep Ranges: 12: 8-12 8: 4-8

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

squat

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

incline bench press

3×12

barbell row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

barbell row

3×12

Dumbbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Shrug

3×12

rear delt fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

rear delt fly

2×12

Dumbbell Side Lateral Raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

Dumbbell Side Lateral Raise

2×12

Supinating Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Supinating Curls

3×12

Dips

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dips

3×12

hanging leg raises

Set
Reps
Rest time
1
10
60 sec
2
10
60 sec
3
10
60 sec

hanging leg raises

3×10

Day 2

Barbell Deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
60 sec
2
–
–
8
60 sec
3
–
–
8
60 sec

Barbell Deadlift

3×8

Leg Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec

Leg Curls

1×12

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

bench press

3×12

Barbell Shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Barbell Shrug

3×12

Chin Ups

Set
Reps
Rest time
1
12
60 sec
2
12
60 sec

Chin Ups

2×12

pullovers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec

pullovers

1×12

Dumbbell Shoulder Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Dumbbell Shoulder Press

3×12

Barbell Curls

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Barbell Curls

3×12

Tricep Pressdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Tricep Pressdown

3×12

Decline Sit-Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
30
60 sec
2
–
–
30
60 sec
3
–
–
30
60 sec

Decline Sit-Ups

3×30

Day 3

Hip Thrust

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Hip Thrust

3×12

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

incline bench press

3×12

overhead press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

overhead press

3×12

One Armed Bench Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec

One Armed Bench Row

2×12

front raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

front raise

3×12

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

hammer curl

3×12

Cross Body Skull Crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

Cross Body Skull Crushers

3×12

Alternating Side Crunches

Set
Reps
Rest time
1
30
60 sec
2
30
60 sec
3
30
60 sec

Alternating Side Crunches

3×30